CrossFit Mettle and Honor – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10/10 Single Arm DB Strict Press

10 Alt. Step-Overs (w/o weight)

100m Jog

Workout

Metcon (Time)

FOR TIME*

21-15-12-9-6

Dumbbell Strict Press

10-10-10-10-10

DB Box Step-Overs

*After every full round, 100m Sprint.

-12:00 Hard Cap-

Optional Finisher

Warm-up (No Measure)

2-3 SETS

16 Seesaw DB Bent Over Rows

16 Plank Alt. DB Slides

16 Alt. Bicep Curls